Bon EYEppetit: Apple and carrot salad

Goodbye snow and hello spring. What better way to celebrate the long, warm days than with the season’s bounty in an apple and carrot salad. Fresh, crisp, refreshing – and good for your eyes too. This springtime medley is bursting with vitamins such as vitamins A and C to keep your eyes as fresh as a daisy helping to prevent the risk of developing cataracts1 and vision loss2. Just like flowers need water, your eyes need Vitamin A to keep them nourished and properly hydrated3. Eat up and see life to the fullest.

Serves: 4
Time: 30 minutes
Level of Difficulty: Easy
Eye healthy ingredients: Apples, carrots

INGREDIENTS
Dressing:
2 Tbsp honey
1½ Tbsp walnut oil
2 Tbsp lemon juice

Salad:
1 Medium green apple
1 Medium red apple
3 Large carrots (or 1 large carrot and 2 cups shredded carrots)
2-4 Leaves of cabbage (2 cups)
1-2 Radish thinly sliced
4 Tbsp raisins
2 Tbsp dried cranberries
¼ Cup Walnuts
¼ Cup Sliced almonds
1 Tbsp raw pumpkin seeds
⅛ tsp Chia seeds

Steps
Dressing:

  1. In a small bowl combine honey, oil and lemon juice and whisk together.

Salad:

  1. In a small skillet, drizzle about a teaspoon of oil. Toast walnuts and almonds over medium heat for 1-2 minutes tossing them frequently for an even toasting. Remove from pan and chop into smaller pieces. Set aside to cool.
  2. Peel one apple in a circular motion and set to side for garnish. Core both apples and slice into thin bite-size strips.
  3. Peel one carrot using the vegetable y-peeler to create long, thin ribbon strips, set to side for garnish. Chop/grate the other two carrots into bit strips.
  4. Breaking a few leaves off of the cabbage chop them into bite-size strips.
  5. Combine apple, carrots, cabbage and dressing in a large bowl. Mix together until fully coated.
  6. Garnish with; roasted nuts, raisins, dried cranberries, pumpkin seeds, radish slices, carrot ribbons, and apple peel. Sprinkle with chia seeds, cinnamon and dressing. Enjoy!

[1] American Optometric Association, Vitamin C.. https://www.aoa.org/. Accessed February 1, 2018.
[2] American Academy of Ophthalmology, Vitamin A Deficiency Symptoms. https://www.aao.org/. Accessed February 4, 2018.
[3] American Academy of Ophthalmology, What is Vitamin A Deficiency?. https://www.aao.org/. Accessed February 4, 2018.